0

Your Cart is Empty

October 16, 2019 3 min read

You might have already got to know Sophia and Michael on our previous posts, a Weekendbee #Testbee couple who are a great inspiration for anyone interested in sustainable living, trail running OR plant-based yummy cooking!

All hikers, long-distance runners and endurance athletes know that food and getting the right nutrition is one of the key players when hitting the trails.  Sophia and Mike are enthusiastic trail runners and vegetarians, who did really well this year at Ultravasan 90 km and Höga Kusten 43 km. 

In this post, Sophia and Michael tell us about their pre-race preparations and what are their favorite fueling vegetarian foods. 

 

HOW TO FUEL FOR RUNNING AS A VEGETARIAN?

Vegetarian recipies for athletes

Who needs meat when you have this delicious Lentil Bolognese

"The general guidelines when it comes to sports nutrition are the same whether you eat a plant-based or an omnivorous diet - carbohydrates make up the primary energy source for the first 1-2 hours of movement, and then the fat reserves start to kick in - unless you supply your body with additional carbohydrates, in the shape of e.g. sports beverage, gels etc.

Protein is primarily used for muscle building and acts as an important part in recovery, but isn’t much involved during activity. 

Thus, the days leading up to a bigger endurance undertaking, making sure you get enough (and preferably even a little extra) carbohydrates is important, since it’ll provide you with maximum glycogen (the form in which carbohydrates are stored in the body) reserves come the day of the long run, hike, race or any other type of strenuous adventure.

Carbohydrates come in abundance in plants, making this an easy task for anyone plant-based: pasta, bread, potatoes, root vegetables, and legumes are all great sources of carbohydrates, loaded with energy as well as tons of micronutrients. You can add a little extra with every meal, but be a little careful with too much fiber. Close to the big day out, excessive fiber intake might be a little risky, because it simply gives the digestive system a little too much to work with. 

For dinner the night before a long race, Mike and I usually go for pasta or potatoes, with sautéed veggies and beans to go with it.

Plant based recipies for athletes

Simple Potato Salad with Lentilsgives plenty of good carbs and proteins before the race >

We find that a small-ish amount of beans - despite its fiber content - works really well for us, but a tip is to always try out your “game plan” a few times before it’s showtime! We tried a few different ways of eating before regular long runs in preparation for our first ultra (Ultravasan 90k in Sweden), and felt comfortable with everything already beforehand.

So to sum it up: add little extra carbohydrates a few days before the long undertaking, and choose foods your stomach is used to. A mix of grains and legumes gets you a complete essential amino acid profile too, leaving nothing to worry about.

We like to make sure all meals have a clear carb source the week of a race - always e.g. potatoes, pasta, or wheat berries on the plate - and also like to throw in some slices of yummy bread for good measure. Hummus sandwiches or tacos of different kinds will forever be favorites around here."

We wish all outdoor lovers great luck with all the upcoming adventures, 
Sophia & Mike @liveslowrunfar

Read also:

SLOW LIVING AND DISTANCE RUNNING - INTRODUCING RUNNERS SOPHIA & MICHAEL LIVING SUSTAINABLY IN THE SWEDISH COUNTRYSIDE >>

SOPHIA & MICHAEL: PLANT-BASED FOOD RECIPES FOR ATHLETES WITH AS SMALL OF A CLIMATE IMPACT AS POSSIBLE>>


On Live Slow Run Far blog, you’ll find plant-based and eco-friendly recipes, as well as posts about our running, vegetable garden and downshifted lifestyle on an island in the archipelago of Stockholm, Sweden. 

 



Also in Sustainability in Sportswear - Stories about ethical and ecological values

Top 5 warm Patagonia parka jackets for women
Top 5 warm Patagonia parka jackets for women

October 05, 2020 4 min read

The wind is creeping in and you would love a warm jacket... parka jacket is an answer to many of us who prefer a bit longer winter jacket.

To make it easy for you, we made a list of top 5 warm Patagonia parka jackets to check out when looking for that ultimate winter jacket to keep you warm.

Read More
What are the differences between Patagonia shell pants?
What are the differences between Patagonia shell pants?

September 01, 2020 5 min read

Patagonia shell garments are loved for their durability and good features.

This is a follow-up article to the comparison of Patagonia shell jackets. In this article we focus on comparing the popular Patagonia shell pants. Shell pants are your choice for outdoor activities in different weather conditions.

After reading this article, we guarantee that you will be able to choose the best Patagonia shell pants for your use and needs.

Read More
Wanderlust Inspiration: Best Outdoor Photographers On Instagram
Wanderlust Inspiration: Best Outdoor Photographers On Instagram

April 02, 2020 2 min read

When the wanderlust hits, you are looking for some inspiration for your next trips OR you are stuck at home and you wish to remote travel while sitting on your couch - we have a cure for you.

We listed a few of our favorite outdoor photographers on Instagram.

Read More

Subscribe and save 10 % from your first order